WARM-UP: 400m Run 3 Rounds of Cindy 5 pull ups 10 Push ups 15 Air squats WOD: 20 MIN AMRAP 15 Calories Row 15 Box jumps (24/20) 15 KB Goblet squats (24/16) Cash-Out: Abs

WARM-UP: CTC 20 Kicks CTC 20 Pelvic raisies CTC 20 Scorpions CTC 20 Lunges CTC 20 Air squats SKILL: :90 Quad smash each side with barbell :90 Calf smash each side with barbell WOD: 7 min AMRAP 5 Hang power cleans ( 115/75 ) 5 Front squats 5 Push jerks

WARM-UP: 10 Pass throughs 5 Fig 8 ( each ) 10 Ring rows 8 Push ups w/3 sec descend :30 Bar hang :30 Handstand hold X2 SKILL: Super Set 10 Bench press 15 Banded pull-aparts X 3 sets WOD: 20 min EMOM MIn 1- 8-10 Cal on Bike Min 2- 8-12 Burpees Min 3- 12-15

WARM-UP: Fence Drills X 2 10 Wall squats 10 Lunge to instep 10 Inch worms SKILL: Every 2 mins for 10:00 (5 sets) 3 Rep Back Squat :05 hold in top position, then squat WOD: “ TIger Blood” ( 15:00 ) 400m Run 10 Clean and Jerks (135/95)

WARM-UP: :30 Second drills Air squats Good mornings Push ups SLSU Inch worms Plank hold X 2 SKILL: 10 min EMOM Min 1- 10 BB Good Mornings ( 95/65 ) Min 2- 8 Burpees over the bar WOD: 5 RFT Med Ball Shuttle Run 14 Wallballs 12 Med ball V-ups 10 Lunges ( each side

WARM-UP: Quick plyos to prep for WOD Inside: 10 Inch worm + PU :15 Ring support hold :15 Bottom hold :30 Bar hang SKILL: 5×5 Ring Dips (rest 1:00) WOD: Partner “Eva” (30:00) 5 RFT: 800 M Run 30 KBS (32/24) 30 Pull-Ups

WARM-UP: 3min Jump rope 1 Set fence drills 10 Baby squats 20 Air squats 10 Push ups :30 HS hold Group stretch SKILL: 5×4 BSQ @ 75-80% of 1RM BSQ WOD: AFAP in 10 Min 2-4-6-8-10… HSPU Power Cleans (155/105) 20 DU each round

WARM-UP: Everett Warm-up 20 Jacks 20 Seal 20 Lunges 15 Squats 15 Push ups 10 Burpees WOD: 25 Min EMOM: M1: 12 Alt. DB Snatch (40/25) M2: 20 Sit-ups M3: 12 Slam Balls (30/20) M4: 12 TTB M5: Rest

WARM-UP: 200 M Run Plyos SKILL: With a Partner: 800 M Run 1000 M Row 2400M Bike WOD: 12 Min AMRAP: 12 KB Goblet SQ (24/16) 12 Box Jumps (24/20) 12 Hollow rocks

WARM-UP: PVC Warm up 5 Pass thru 5 Good mornings 5 Thrusters 5 OHSQ SKILL: 4X10 Bent over row WOD: 4 Min AMRAP: 10 SDHP (75/55) 10 Hand release push-ups 1 Min Rest 4 Min AMRAP: 10 Thrusters (75/55) 5 Burpee over bar 1min Rest 4 Min AMRAP: 10 OHSQ (75/55) 10 V-ups